Month: August 2016

160901 – Strength Day

    Warm up: 5 Minutes Cardio Lateral Drills Squat Clean Breakdown   Skill/Strength: 6×1+1 Squat Clean + Front Squat   WOD:10 Rounds :30 ON :30 OFF Double unders or Running   Mobility: Trap LAX Quad LAX Wall Glute

160831 – “20/20 Vision”

    Warm up: 5 Minutes Cardio Straddle Hip Openers   Skill/Strength: 5×5 Back Squat   WOD: 1 Round for time Rx: 20 Cal Bike 20 Box Jump (24”/20”) 20 KB Swing (53/35) 20 T2B 20 WB Shots (20/14) Scaled: 20 Cal Bike 20 Box Jump (20”/12”) 20 KB Swing (35/20) 20 T2B 20 WB …
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160830 – WOD

    Warm up: 5 Min Cardio Musical Med balls   Skill/Strength: 6×1 Box Jump   WOD: 5 Rounds for time 400M Run 500M Row *25 Min Cut-off   Mobility: Calf LAX Glute LAX Quad LAX

160829 – “Girl of all Girls”

    Warm up: 5 Minutes Cardio 5 Minutes of: Ladder Drills>Kip/Scap>Wall Climb Lunge>Spine Rocks   Skill: Snatch Breakdown   WOD: Competition & Rx: 5 Min AMRAP 1, 2, 3, 4, 5 Muscle-ups Squat Snatch (165/115) 3 Min Rest 4 Min AMRAP: 7 Thrusters (165/115) 7 C2B Pull-ups 3 Min Rest 3 Min AMRAP: 7 …
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160827 – Sat WODs

  9am: In teams of 2, 20 AMRAP. 8 DBall Cleans (100/80) 12 HSPUs 100’ DBall Carry *Complete in tag team format.   11am: 20 Min AMRAP Rx: 8 DBall Cleans (100/80) 12 HSPUs 400M Run Scaled: 8 Medball Cleans (50/30) 12 Push-ups 400M Run


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